Knee Basics for Active Teens

Find out why young female athletes are at risk for tears—and how to avoid them

If your daughter plays soccer, basketball or volleyball—or any other sport that requires her to make quick stops and frequently change direction—she could be in danger of tearing the anterior cruciate ligament (ACL) in her knee. Young female athletes are up to eight times more likely than boys to tear their ACLs, according to the Center for Injury and Research Policy in Ohio. "One theory is that hormonal changes during certain points in the menstrual cycle loosen ligaments and make them more susceptible to injury," says athletic trainer Brian Robinson. Another issue is that girls naturally have a more severe angle between their hips and their knees.

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How to reduce the risk: "Learning how to land properly when you jump and improving core stability are key," says Robinson. That means landing on the balls of your feet and making sure your knees don't collapse toward each other so you're not knock-kneed. Strengthening your core (abs, hips and lower back) can lessen stress on the ligaments; exercises like crunches and planks (in which you support your body with your forearms, toes on the floor) can help.